Northeast Tennessee

AMRAP and Take a Lap

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Perfect 50 degree morning with a slight breeze and just enough gloom for an AMRAP routine with some cardio baked in. 21 PAX had descended on the AO ready to put in some work.
TTT – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC

WMH – 10 IC
PAX counted off by 4s to break into groups. Cones were placed in each corner of the track. 1 team began at each cone. First runner would begin a lap while the other 4 completed AMRAP of the respective move until the runner returned. A 2nd runner would then begin and the group moved on to the next move. After all 5 moves, the group would complete 10 burpees each OYO and then move onto the next round.

Round 1

  • Merkin
  • Lunge
  • American Hammer
  • High Knees
  • Al Gore 


10 Burpees


Round 2

  • Carolina Dry Dock
  • Squat
  • Boat / Canoe
  • Side Straddle Hop
  • Plank


10 Burpees


Round 3

  • Diamond Merkin
  • Road Runner
  • Flutter Kick
  • Slalom Hop
  • Middle Floor Merkin


10 Burpees


Welcome to FNG Tapeworm (Daniel Gibson) – works in IT with ETSU. Preparing to move to Japan to serve as a missionary. **Will need a rename as we realized we have a Tape Worm at Iron Valley**

Plan to attend the Arrowhead anniversary coming up Saturday Jan 27th. JC AOs will converge at 6am at Arrowhead. All AOs are welcome.

Plenty of Q slots open for Feb so hop on them.

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